Finding Time for Fibre with a Little Prep and Planning

Finding Time for Fibre with a Little Prep and Planning

Why are so many Canadians not getting enough fibre? It may come down to time. We move in a fast-paced society, where the social dynamics of food have changed, while the fundamental principles of fibre have not. We still need fibre, but including it from whole foods, like whole grains, takes planning.

Foods high in fibre delight us with chewy, crunchy and tasty experiences but high-fibre foods can take time to plan, purchase and cook. Due to constraints on our busy lives, we may not have as much time to prepare some high fibre foods.

Increasing fibre in our diet has health benefits1,2. In order to fully appreciate fibre — and its rich experience of taste and satiety — we can slow down and take time to prepare and enjoy our foods.

Foods with fibre take time to prepare, but planning ahead makes a difference. Bringing more fibre into your life can start simply:

  • Soak beans the night before to reduce dinner preparation time
  • Slice and store fresh fruits and vegetables for easy inclusion in meals
  • Use an apple slicer to quickly create kid-friendly snacks
  • Start each day with a breakfast that includes a high fibre cereal
  • Cook and freeze home-prepared foods ahead of time
  • Science is starting to look at the concept of mindful eating, an awareness of how we eat. Preliminary research suggests how we eat can have a beneficial impact on our health.3

With mindful eating, more time for food and small steps to add plant-based whole foods, you can increase your fibre intake and increase the pleasure of your eating experience.

1 Anderson JW et al. Health benefits of dietary fibre. Nutrition Reviews. 2009, 67: 188-205.
2 Du H, et al. Dietary fibre and subsequent changes in body weight and waist circumference in European men and women. Am J Clin Nutr. 2010; 91:329-336.
3 Hepworth NS. A mindful eating group as an adjunct to individual treatment for eating disorders: a pilot study. Eat Disord. 2011; 19(1): 6-16.

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